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Flax vs Navy bean - In-Depth Nutrition Comparison

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What are the main differences between Flax and Navy bean?

  • Navy bean has less Vitamin B1, Copper, Manganese, Phosphorus, Magnesium, Iron, Selenium, Zinc, Calcium, and Vitamin B6 than Flax.
  • Flax's daily need coverage for Vitamin B1 is 105% higher.
  • Flax has 42 times more Selenium than Navy bean. Flax has 25.4µg of Selenium, while Navy bean has 0.6µg.

We used Seeds, flaxseed and Beans, navy, mature seeds, sprouted, raw types in this comparison.

Infographic

Flax vs Navy bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
Contains more Iron +196.9%
Contains more Calcium +1600%
Contains more Potassium +164.8%
Contains more Magnesium +288.1%
Contains more Copper +242.7%
Contains more Zinc +387.6%
Contains more Phosphorus +542%
Contains less Sodium -56.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Contains more Iron +196.9%
Contains more Calcium +1600%
Contains more Potassium +164.8%
Contains more Magnesium +288.1%
Contains more Copper +242.7%
Contains more Zinc +387.6%
Contains more Phosphorus +542%
Contains less Sodium -56.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
6
:
Contains more Vitamin B1 +321.5%
Contains more Vitamin B3 +152.5%
Contains more Vitamin B5 +19.4%
Contains more Vitamin B6 +147.6%
Contains more Vitamin C +3033.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +33.5%
Contains more Folate +51.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Contains more Vitamin B1 +321.5%
Contains more Vitamin B3 +152.5%
Contains more Vitamin B5 +19.4%
Contains more Vitamin B6 +147.6%
Contains more Vitamin C +3033.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +33.5%
Contains more Folate +51.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
35
Navy bean
Mineral Summary Score
181
Flax
45
Navy bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
37%
Navy bean
Carbohydrates
29%
Flax
13%
Navy bean
Fats
195%
Flax
3%
Navy bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Navy bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Navy bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 3.578g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 39)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $1.7)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Flax Navy bean Opinion
Calories 534 67 Flax
Protein 18.29 6.15 Flax
Fats 42.16 0.7 Flax
Vitamin C 0.6 18.8 Navy bean
Carbs 28.88 13.05 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 1.93 Flax
Calcium 255 15 Flax
Potassium 813 307 Flax
Magnesium 392 101 Flax
Sugar 1.55 Navy bean
Fiber 27.3 Flax
Copper 1.22 0.356 Flax
Zinc 4.34 0.89 Flax
Starch
Phosphorus 642 100 Flax
Sodium 30 13 Navy bean
Vitamin A 0 4 Navy bean
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.39 Flax
Vitamin B2 0.161 0.215 Navy bean
Vitamin B3 3.08 1.22 Flax
Vitamin B5 0.985 0.825 Flax
Vitamin B6 0.473 0.191 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 87 132 Navy bean
Trans Fat 0 Flax
Saturated Fat 3.663 0.085 Navy bean
Monounsaturated Fat 7.527 0.052 Flax
Polyunsaturated fat 28.73 0.407 Flax
Tryptophan 0.297 0.064 Flax
Threonine 0.766 0.258 Flax
Isoleucine 0.896 0.273 Flax
Leucine 1.235 0.442 Flax
Lysine 0.862 0.35 Flax
Methionine 0.37 0.064 Flax
Phenylalanine 0.957 0.31 Flax
Valine 1.072 0.316 Flax
Histidine 0.472 0.172 Flax
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.